Welcome to your meditation on day two.
Choose the body position that feels most comfortable for you today.
Now take a nice slow inhale through your nose.
Inhale until you're all the way full,
Holding your breath and notice where your body is tense.
Now as you exhale try to soften wherever there's tension.
Push all the breath out completely.
Start to inhale slowly one more time.
Inhale until you're all the way full.
Holding your breath,
Notice where you're tensing.
Try to soften everywhere as you let the breath go.
Let your breath settle into its own effortless rhythm.
Try to observe your breath without putting any control onto it whatsoever.
Notice the movements that your body takes every time your breath draws in and out.
Let your breath relax so that it can be as slow and as deep as it wants to be.
Now start to feel the blood flow and energy moving through your arms and hands.
As you stay aware of your arms and hands,
At the same time notice your breath come and go.
Start to feel your legs and your feet.
Try to notice the blood flow and energy moving through your legs and feet.
Keep sensing your legs and feet,
At the same time be aware of your natural breath.
Try not to rush your breath.
Now notice any sensations or energy arising around your heart.
Now be aware of your breath coming in and out of the area of your heart while noticing sensations arising around your heart.
Notice the beating of your heart.
Try to feel your pulse in your hands and fingers.
See if you can feel your pulse in the soles of your feet.
Keep sensing the soles of your feet,
Try to notice the blood flow and tingle here.
Keep your awareness in the soles of your feet,
At the same time be mindful of your natural breath.
Let your breath be as deep as it wants to be as you're sensing the soles of your feet.
Try not to rush the pauses in between breaths.
Now bring your awareness into the crown of your head.
Focus on your forehead.
Relax the muscles around your eyes,
Feeling the weight of your eyelids.
Become aware of your temples.
Feel the sides of your head.
Feel the backside of your head.
Now keep your eyes closed,
But notice your inner gaze,
So it's as if you're staring at the center of your forehead.
If you start to tense anywhere in your forehead or around your eyes,
Soften.
Now stay focused on your inner gaze,
Staring at the very center of your forehead with your eyes closed,
At the same time be aware of your natural breath.
Notice any sensations or energy arising around your forehead.
Feel your fingers.
Feel your toes.
Feel the soles of your feet.
Feel the palms of your hands.
Become aware of your heart.
Become aware of your belly.
Become aware of your shoulders,
Letting them soften.
Feel the blood flow down your arms all the way to your fingers.
Feel the blood flow through your legs all the way to your toes.
Become aware of the tingle and vibration in your fingertips.
Now try to sense that same tingle and vibration in your forehead.
Keep sensing the tingle and vibration in your forehead,
At the same time be aware of your effortless breath.
Let your jaw release and sense your jaw.
Feel the tingle in your lips.
Feel your chin.
Feel the front of your throat.
Feel the sides of your neck.
Feel the back of your neck.
Left shoulder blade.
Right shoulder blade.
The sides of your shoulders.
The fronts of your shoulders.
See if you can let your shoulders completely release and relax even more.
Concentrate on your biceps,
Triceps,
Elbows,
Inner forearms,
Outer forearms,
Wrists,
Palms,
Back sides of your hands,
Your fingers.
As you bring your awareness to your belly,
Notice your breath here without controlling your breath in any way.
Be aware of your breath in the front of your belly as well as the sides of your belly.
Now feel your breath in the front of your belly,
The sides of your belly,
And your lower back.
Try not to rush your breath.
Try not to rush the pauses between your breaths either.
Now keep sensing the breath coming and going from your belly without controlling it.
And as you're feeling your breath in your belly,
Notice sensations around your forehead.
Feel the movement your breath is creating in your ribs.
Feel the front and back side of your ribs receiving your breath.
Notice your breath pressing into your chest and in between your shoulder blades at the same time.
Now feel your body pressing down into whatever supports beneath you.
Feel your buttocks making contact with that support.
Feel the sides of your hips.
Concentrate on the fronts of your hips.
Feel the front of your pelvis.
Feel your sacrum and tailbone.
Feel the fronts of your thighs.
Become aware of your inner thighs.
Feel your hamstrings.
Feel your outer thighs.
Concentrate on your knees.
Feel your shins.
Feel your calf muscles.
Bring awareness to your ankles.
Feel your heels.
Concentrate on the soles of your feet.
Feel the topsides of your feet.
Become aware of your toes.
Now feel the tingle and vibration in your toes and fingers at the same time.
Try to feel that tingle and vibration in your forehead.
One of the best ways to keep yourself consistent and accountable is to remind yourself of why.
The reality is that any new habit is always a challenge at first.
One of the best things you can do to help yourself is to come back to your deeper reason as to why.
So to close your practice,
Think about the real reason you signed up for these 21 days.
And before you open your eyes,
Ask yourself this last question.
If there was just one thing that you were hoping to get out of these 21 days of meditation,
What would that one thing be?
If there was just one thing that you were hoping to get out of these 21 days of meditation,
What would that one thing be?
If there was just one thing that you were hoping to get out of these 21 days of meditation,
What would that one thing be?
And whenever you're ready,
You can open your eyes.
